190831

Community Fitness Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (3 Rounds for reps)

Teams of 3:

7 Minute AMRAP:

120/80 Calorie Bike

Max Overhead Squats 95/65

Rest 3 Minutes

6 Minute AMRAP:

90/60 Calorie Bike

Max Hang Squat Cleans 115/80

Rest 3 Minutes

5 Minute AMRAP:

60/45 Calorie Bike

Max Thrusters 135/95
RX+ – 115/80, 135/95, 155/105

Metcon (Time)

Bootcamp/B-Fit

3 rounds:

21 Dumbbell power cleans 50/35

Run 400m

Plank hold for time equal to run time